Team Impact Wrestling Club

www.teamimpact.ca

2007-2008 Team Impact Cardio Vascular Training Program for athletes 16 years and older                                                           By Coach Tzogas  31/08/2007

The ability to maintain relentless intensity in a match or the ability to withstand relentless intensity is often the underlining factor in determining a winner. A vital aspect of being a successful wrestler is having excellent cardio-vascular fitness.

How important is Cardio-vascular Fitness?
“When you have an opponent that is fast or quick; when he gets tired he is no longer fast or quick.  If your opponent is really strong; when he gets tired he is no longer stronger.  If your opponent has great technique and he gets tired; he no longer has great technique.  If you can make an opponent tired, while you are not, you will be faster, stronger and your technique will work better.  Work hard on your conditioning and learn the techniques that make your opponent tired.” (Steve Fraser, Olympic Champion, USA National coach)

Being in excellent cardio-vascular condition helps recovery in-between matches, improves work-output in practice, makes matches easier (more energy- less tired) and improves confidence.

The Team Impact Wrestling philosophy is that wrestling practices are not designed with the main purpose to develop and improve your fitness. Practices are designed to develop, improve and perfect wrestling techniques and tactics. Getting into excellent physical condition is the personal responsibility of each athlete. We do not lose matches because of poor fitness. Please make a serious effort to acquire a high level of cardio vascular fitness. Make a greater effort to work smarter. 

Five Main Components of the Training Program
1. Heart Rate: The Indicator of Effort.
Checking your heart rate is a good way to determine effort and monitor training.  Improvements will come sooner if attention is paid to monitoring the heart beats per minute. There are various ways to determine a target heart rate. The most common way to estimate is to use a mathematical formula. A better method is to buy and use a heart rate monitor.
The total number of heart beats per minute (hbpm) is a good indicator of how hard you are working. The formula that will give you an estimate of what is your 100% maximum is to subtract your age from 220.
For example:
Victor is 20 years old, 220 – 20 (age) = 200.
200 hbpm represents the 100% maximal effort.
To determine a 90% effort, take 200 and multiply by 0.90
205 x 0.90 = 180
180 hbpm represents the higher end of training
To determine a 60% effort, take 200 and multiply by 0.60
200 x 0.60 = 120

120 hbpm represents the lower end of training (60%). Training any lower than 60% of your maximum will yield minimal improvements.

To check your heart beats per minute take your first 2 fingers and place them on your carotid artery beside your throat. Count the number of beats in 6 seconds, then add a zero to the end of at number and you get the roughest estimate. For example: 16 heart beats in 6 seconds equals 160 heart beats in one minute. Counting for the full minute will result in the most accurate estimate.  Counting for 30 seconds then multiplying by 2, is the next most accurate way. You may want to work with 10 seconds, by counting beats for 10 seconds then multiplying by 6. Do what works best for you.

A chart for a 20 year like Victor would look like this:

Complete the following chart for yourself:

2. Timed One-Mile Challenge
The one mile (1600 metres) run is an excellent test for wrestlers. It can evaluate if a wrestler has the cardio-vascular fitness and mental toughness to withstand an all-out close and tough 6-minute match. Although a sub 4-minute mile is the world class standard in track events, a sub 6-minute mile is the benchmark for excellence in cardio-vascular conditioning for wrestlers. A mile is 4 laps of a standardized track.

To build your confidence, record your times and monitor your progression.

3. Fifteen Minute Sprint Interval Workout
After a good warm-up complete the following without stopping:

1. A full-out as fast as possible sprint for 60 seconds; walk for 60 seconds and repeat 3 times
2. A full-out as fast as possible sprint for 45 seconds; walk for 45 seconds and repeat 3 times
3. A full-out as fast as possible sprint for 30 seconds; walk for 30 seconds and repeat 3 times
4. A full-out as fast as possible sprint for 15 seconds; walk for 15 seconds and repeat 3 times.

Maintain good form and keep the upper body relaxed during sprints. Avoid the urge to pace the sprints. Get used to working through the healthy pain barrier. Progress your walk into a slow jog in time as this workout get easier.

Most men stop when they begin to tire. Good men go until they think they are going to collapse. But the very best know the mind tires before the body, and push themselves further and further, beyond all limits. Only when their limits are shattered can the attainable be reached. - Mark Mysnyk

4. Running
Run at a constant 70-80% maximum heart rate pace and finish the last 30 seconds of every run with a full out sprint.

5.  Warm-up, Cool down and Work the Abdominals
Before every workout gradually warm up your body temperature with some very light exercises to avoid injuries such as pulled muscles, for 5 to 10 minutes. Gradually cool down back to normal body temperature immediately after each workout to allow for proper recovery and preventing excessive soreness, for 10-15 minute. During the cool down, stretch and work your abdominals using various forms of sit-ups performed to the point of muscular failure.  

The Training Program
August Training:
5 workouts per week:
Day 1: Timed 1 mile run
Day 2: 20 minutes running
Day 3: 15 minutes running
Day 4: 25 Minute Wrestlers Cardio Workout
Day 5: 20 minutes running

September Training:
5 workouts per week:
Day 1: Timed 1 mile run
Day 2: 20 minutes running
Day 3: 15 minutes running
Day 4: 15 Minute Wrestlers Cardio Workout
Day 5: 30 minute running

October Training:
5 workouts per week:
Day 1: timed 1 mile run
Day 2: 20 minutes running
Day 3: 15-Minute Wrestlers Cardio Workout
Day 4: 20 Minutes running
Day 5: 15 Minute Wrestlers Cardio Workout

November- March Training:
4 workouts per week:
Day 1: timed 1 mile run
Day 2: 15 Minute Wrestlers Cardio Workout
Day 3: 15 Minute Wrestlers Cardio Workout
Day 4: 15 Minute Wrestlers Cardio Workout

2 Weeks Prior to a Main Event (i.e. Olympic Trials, nationals, provincials etc.)
For athletes not cutting significant weight:
            3 times a week:
            Day 1: timed 1 mile run
            Day 2: 15 Minute Wrestlers Cardio Workout
            Day 3: 15 Minutes running

For Athletes cutting significant weight run long and slow distances at approximately 50% of maximum.
            Day 1: 20 minutes running
            Day 2: 30 minutes running
            Day 3: 40 minutes running
            Day 4: 20 minutes running
            Day 5: 45 minute running

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